Get rid of hunchback: Try these 5 simple exercises to straighten the spine |

If you’re spending long hours on your desk or phone, then you’re not the only one whose posture has started leaning forward. Head jutting out and shoulders getting forward, these are the symptoms of postural hyperkyphosis or simply, a hunchback posture. This deformity isn’t just a cosmetic concern. Studies suggest postural hyperkyphosis throws off the natural alignment of the spine, and can cause chronic neck, shoulder and back pain. Some other studies also suggest that hyperkyphosis in older adults predicts reduced walking speed, poor balance, and even higher mortality risk.The good news is that, as per studies, postural training and targeted exercises can reduce the curvature of a hunchback and improve confidence, mobility, and breathing. Below are 5 simple exercises that can help people who are suffering from a hunchback.

Double chin move

A study found that chin and shoulder retraction exercises improved neck alignment and posture within six weeks.How to do it: Sit or stand tall with your eyes looking forward. Without tilting your head, gently pull your chin backward, as if making a “double chin.” Hold the position for 5 seconds, then release. Repeat 10 to 12 times.

Foam roller

This exercise improves mobility in the thoracic spine, which is the area most affected by hunchback posture. Studies have shown that thoracic extensions over a foam roller help restore spinal flexibility and reduce stiffness.How to do it: Place a foam roller horizontally under your upper back and lie on it with knees bent and feet flat. Support your neck with your hands, gently arch backward over the roller, and breathe into the stretch. Roll slightly up and down your upper back for about 1 to 2 minutes.

Prone “Y-T-W” raises

A 2021 study in Journal of Bodywork and Movement Therapies found that corrective exercise programs targeting these muscles reduced thoracic curvature and improved balance.How to do it: Lie face down on a mat with arms extended overhead in a “Y” shape. Lift your arms slightly off the floor, squeezing your shoulder blades together. Then move to a “T” position (arms out to the side) and finally to a “W” (bending elbows close to the ribs). Repeat the sequence 8–10 times.

Wall Angels

Wall angels strengthen the shoulder stabilizers while stretching tight chest muscles that cause your shoulders to roll forward. Over time, this simple move helps improve shoulder mobility and upright posture, as supported by posture-correction protocols in physiotherapy literature.How to do it: Stand with your back, head, and hips touching a wall. Keep your arms bent at 90 degrees. Slowly slide your arms up and down the wall while keeping your spine and elbows in contact. Breathe deeply and perform 10 slow repetitions.

Doorway Chest Stretch

Tight chest muscles, pectoralis major and minor, are one of the biggest culprits behind forward-rounded shoulders. This simple stretch releases tension in the front of the body, allowing the upper back muscles to activate properly. How to do it: Stand in a doorway and place your forearms on the doorframe, elbows at shoulder height. Step one foot forward and gently lean into the stretch until you feel a pull across your chest. Hold for 20 to 30 seconds and repeat twice.

Prevention is better than cure

Preventing postural hyperkyphosis is often easier than reversing it. Simple daily habits and mindful posture can protect your spine and keep you standing tall.

Disclaimer: This article is for informational purposes only and does not substitute for professional advice. Hunchback posture can indicate other underlying issues as well. One should consult a medical professional for proper diagnosis.